Vegetable

How much fiber is in romaine lettuce?

Romaine Lettuce has 2 g of fiber per 2 cups (94 g). That is 7% of the daily value and a moderate amount for a vegetable.

per 2 cups

2.1g

per 100 g

daily value

#32of 60

vegetables

Soluble vs insoluble

Soluble 0.3g 15% Insoluble 1.7g 85%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About romaine lettuce and fiber

Two cups of romaine is a full salad base at 2 grams of fiber, which is better than iceberg but still modest. Salads earn their fiber from what you put on top, not from the leaves.

Counts toward plant diversityLow FODMAP at this serving

How romaine lettuce compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Spaghetti Squash	1 cup cooked	2.2 g	1.4 g	8%
Cauliflower	1 cup chopped	2.1 g	2 g	8%
Sauerkraut	1/2 cup	2.1 g	2.8 g	8%
Zucchini	1 medium	2 g	1 g	7%
Romaine Lettuce	2 cups	2 g	2.1 g	7%
Bean Sprouts	1 cup	1.9 g	1.8 g	7%
Onion	1 medium	1.9 g	1.7 g	7%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

13×

servings of romaine lettuce to reach 25 g, the adequate intake for adult women

19×

servings of romaine lettuce to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for romaine lettuce

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Lettuce, cos or romaine, raw	1.8 g	0.1 g	1.7 g
Romaine lettuce, raw	1.8 g	–	–

Frequently asked questions

How much fiber is in romaine lettuce?

2 cups of romaine lettuce, about 94 grams, contains 2 grams of dietary fiber. That is 2.1 grams of fiber per 100 grams and 7% of the 28 gram daily value.

Is romaine lettuce high in fiber?

Not especially. Romaine Lettuce has 2 g per serving, which ranks 32 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in romaine lettuce soluble or insoluble?

About 15% of the fiber in romaine lettuce is soluble (0.3 g) and 85% is insoluble (1.7 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of romaine lettuce would reach a daily fiber goal?

It would take about 13 servings to reach 25 g (the adequate intake for adult women) and 19 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.